Nasal congestion often comes on suddenly and makes daily activities uncomfortable. Whether caused by a cold, allergies, or sinusitis, this condition can disrupt breathing, sleep quality, and even daily concentration. The good news is, there are several simple ways to help relieve symptoms so you can breathe easily again. Check out the complete tips in the following article!
10 Ways to Overcome a Stuffy Nose
To prevent it from becoming a persistent problem and disrupting your daily activities, nasal congestion can be treated with several simple methods. Here are some ways to relieve nasal congestion you can try:
1. Use a Salt Water or Saline Spray
One way to relieve nasal congestion is with a saline nasal spray. Salt helps reduce swelling in the airways and dissolves mucus, making breathing easier.
This saline spray is considered safe because it doesn't contain any medications, so it can be used by almost anyone, including pregnant women. However, it's still recommended to consult a doctor first to ensure it's appropriate for your individual condition.
2. Warm Compress Around the Nose
Simply place a clean cloth soaked in warm water over your nose and forehead. The heat from the warm water can help dilate blood vessels, reduce swelling, and ultimately improve breathing.
For optimal results, you can add pieces of ginger to the compress water, because the natural content in ginger is believed to help relieve breathing.
3. Inhale Warm Steam
Inhaling warm steam effectively relieves nasal congestion by softening mucus and moisturizing the airways, making breathing easier.
Adding essential oils like peppermint or chamomile can also soothe inflammation while providing a refreshing scent.
4. Massage the area around the nose
To overcome a stuffy nose and dizziness, you can massage the area around the nose.
You can do this by pressing your index finger between the bridge of your nose and the corner of your eye for about 15 seconds, then gently swiping down the bridge of your nose. Repeat this movement until you feel better breathing.
Additionally, a light circular massage from the eyebrows to the temples can relieve headaches that occur along with nasal congestion.
5. Consume Natural Cold Medicine
Several natural ingredients such as ginger, lemon, and peppermint can be made into herbal tea to relieve nasal congestion.
Honey is also effective; it can be consumed directly or mixed with warm tea to soothe the respiratory tract.
6. Take antihistamines and decongestants
For nasal congestion caused by allergies, taking antihistamines or decongestants can relieve symptoms. Antihistamines work by suppressing the allergic reaction that triggers swelling, while decongestants constrict the blood vessels in the nose, making breathing easier.
However, always consult a doctor, especially if you have certain health conditions or are taking other medications.
7. Inhale the aroma of eucalyptus oil
Eucalyptus oil, extracted from the leaves of the eucalyptus tree, has long been used as a way to relieve nasal congestion. It's quite simple to use; for example, inhaling the vapor through a diffuser can help clear the airways.
There are also topical products containing eucalyptus oil that can be applied around the nose, but avoid applying them directly to the skin as they can cause irritation.
8. Keep the air moist with a humidifier
Maintaining humidity is an effective way to relieve nasal congestion, especially for babies or those with respiratory problems, as dry air can trigger irritation and mucus buildup.
Using a humidifier indoors helps add moisture, soothes irritated tissues, and thins mucus for more comfortable breathing.
9. Elevate the Head Position
When your nose is stuffy, it can often feel uncomfortable and difficult to find a comfortable position. Elevating your head with several pillows can help open your nasal passages, make breathing easier, and promote a more comfortable sleep.
10. Meet your body's water needs
Maintaining adequate fluid intake not only maintains hydration but also helps relieve nasal congestion. Water thins mucus, moisturizes the airways, and reduces inflammation, promoting faster recovery. Ensure adequate hydration to prevent further nasal congestion.
When Should You Consult a Doctor?
A stuffy nose is often considered a minor issue, but it can significantly disrupt your comfort and daily activities, including sleep quality. If left untreated, blocked breathing can make you feel tired and reduce your concentration.
Therefore, even if initial symptoms seem mild, it's important to see a doctor if nasal congestion persists, is accompanied by fever, pain, or other signs of infection. With proper treatment, your airways can clear up and you can resume your daily activities more comfortably.
This article was written by Dr. Irawati, Sp. ENT - BKL (Ear, Nose, and Throat Specialist - Head and Neck Surgery, EMC Hospital, Tangerang).